During these unprecedented times, Sleep Dynamics is committed to your health and safety. We are monitoring the developments of COVID19 and are taking necessary precautions. As part of our ongoing commitment, and in an effort to continue to provide patient care, we are screening all patients.
To ensure the health and safety of our patients and staff all patients will be asked prior to arrival at our office;
In the event, any of the above is “YES” we will have to kindly ask you to reschedule your appointment for a future date.
Picture this: Despite your jam-packed schedule, you’ve still reserved enough time to unwind and relax before bed. Your bedroom is cool, calm and dark, and you’re able to fall asleep and stay asleep without any trouble. The next morning, you manage to wake up before your alarm and feel well-rested, perhaps even energetic, and ready to take on the world. If this sounds like a scenario you can only dream of, you’re not alone – only about half of Americans wake up feeling well-rested. We’ve gathered the 17 best tips for creating the ideal sleep environment to improve your quality of sleep so you can (finally) get a good night’s sleep.
11. Select the ideal sleeping temperature. Whether you reside in Detroit, MI in the middle of winter, or Tampa, FL in the summer, the best temperature to support a healthy night’s sleep is usually between 60 and 67 degrees Fahrenheit. However, this varies from person to person, and other elements in your environment—such as climate conditions, bedding type, and pajamas—can have an influence on your best temperature for sleeping. Some people tend to be warmer sleepers than others, which could also sway their ideal sleeping temperature. Nonetheless, temperatures over 75 and below 54 degrees Fahrenheit are sure to disrupt your sleep.
12. Refrain from sleeping with pets. You may think of your pet as a member of the family, so why wouldn’t you share your bed with them? 45 percent of Americans allow their dogs in bed but that may be what is causing your restless nights. Many people have allergies to cats and dogs that can be aggravated when sharing a bed. These allergens can linger in clothes, pillows, and bedding and could cause a reaction. With a wide range of styles of pet beds and crates to consider—such as a nesting bed, elevated bed, or a heating bed—it could be time to look into an alternate sleeping arrangement for your companion.
13. Avoid caffeine consumption after 2 p.m. We’ve all been there—it’s 10 p.m. and you are still wired from that afternoon cup of joe. Research shows that consuming caffeine even 6 hours before bed can disrupt your sleep. If you rely on a daily afternoon pick-me-up, chances are your caffeine-infused stimulant could be affecting your sleep quality and duration. Begin your day with highly caffeinated drinks and slowly reduce your caffeine intake throughout the morning by switching to tea or decaffeinated coffee. You’ll definitely want to cut out caffeine altogether by 2 p.m.
14. Exercise regularly for better sleep. Exercise not only releases endorphins but also helps you fall asleep faster and wake up feeling well-rested. Even as little as 10 minutes of exercise at any time during the day can greatly increase sleep quality. Joining a local gym, meeting regularly with a personal trainer, or finding a physical activity that you enjoy are all ways to get a good sweat in. If you have a limiting schedule, you can even create an in-home gym for flexibility and convenience.
15. Create a nighttime routine. Most activities that many of us do in the evening—such as watching TV or using our phones—can be overstimulating. By staying consistent with a calming bedtime ritual, your body will recognize that it’s time for sleep, and screen time may not be as tempting. Your nighttime routine can be as simple as brushing your teeth, washing your face, flossing and maybe even enjoying a decaffeinated bedtime tea. The options are endless, and how you begin to wind down is ultimately up to you. Dim the lights, unwind, and relax.
16. Avoid naps too close to the evening. While short power naps are encouraged and offer many benefits, long naps in the late afternoon and evening can have negative effects on your sleep quality. Instead, limit naps from 15 to 30 minutes in the early afternoon. This will increase your chances of waking up feeling rejuvenated while still being able to fall asleep easily come bedtime. Your circadian rhythm drops in the early afternoon—between 2 p.m. and 3 p.m.—and can leave you feeling more sleepy and in need of a nap. This is the best time to doze off without disrupting your sleep at night.
17. Resist snoozing the alarm. You actually wake up more tired after snoozing your alarm, especially if hitting the snooze button multiple times is part of your routine. You can’t reach the restorative level of sleep between alarms, ultimately confusing your brain and throwing off the natural wake up process. If you sleep for seven to nine hours per night, your body shouldn’t need the extra sleep and could even begin waking up on its own before your first alarm goes off. Try gradually reducing the number of times you allow yourself to snooze the alarm clock until you are waking up after just the first.
During these unprecedented times, Sleep Dynamics is committed to your health and safety. We are monitoring the developments of COVID19 and are taking necessary precautions. ...read more
Picture this: Despite your jam-packed schedule, you’ve still reserved enough time to unwind and relax before bed. Your bedroom is cool, calm and dark, and ...read more